Workout of the Day

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

A. 95,95,95,105,105,105,125,125,125,130,135,140,145F,145,155 Pause threw off balance but got better at the end. up to 88%
B. did these @ 185.
C. 225X4,235X4,245X4,250X4(barely)255X2 did last week @225 getting stronger!
D. Got first 8 MU’s unbroken – 2 rep pr! The rest was heavy for me and hard finished in 11:43. Squats really hard on the breathing today.
I really appreciate the programming. I’m seeing improvements across the board. It helps me to see how the athletes on here perform what I thought was impossible. I am amazed daily by the performances of the folks who post here. I love this stuff.

Cj Martin

Awesome. Great job Brent!

Scott Abston

A. 100-3,120-3,140-3,155-3,175-3

B. 225-3

C. 225-5×3

D. 15:11 53 lb. KB This crushed me, MU at the end took me over 3 mins.

Thx

Isaac

A. 115, 115,115, 135,135,135,155,155,155,165,165,165, 185 f, 185f, 185 f- struggled with the pause.
B. 225
C. 235, 245, 265, 275. 280 failed on 4th rep. Big improvement for me. Last week was 235.
D. subed 16 C2B after failing muscle ups. Very frustrating not being able to do MU’s, one of the only things holding me back. Time was 9 something.

A. 3x40kg. 3x50kg. 3x60kg. 3x65kg 3x70kg
B all sets 90kg
C 80 kg. 100kg. 100 kg. 120kg. 125kgx2
D 15:24 rx.
Cj at the moment I’ve put on a bit of weight 7 pounds over the last 2 months as i no we are training a lot of strength .
Does this matter as I feel it a bit on the cardio side specially on those mile runs on sat. I follow a zone diet I’m on 5 blocks meals and some creatine as a supplement I no training will be more as it gets closer to the open and I will trim up then just wanted to no if its a good thing to do thanks.

Cj Martin

Perfect. This is a good thing in the early off-season…as long as we’re talking about increased muscle-mass and not flab. Strength is still a priority for you, so don’t worry too much about your conditioning right now.

Trydal

A.) 40-45-50-55-60/62,5 kg.

B.) 80 kg on all sets.
C.) 3x75kg on all sets. Increased by 7 %
D.) Managed to get in 20 DB snatch before time ran out. Used about 10 min to get there. Unbroken on the MU, cleans and front squat got a little heavy for me.

A)
Squat centric WOD at the gym today, so had to make do with very few plates so 5x 60, 5×65 and 5x70kg, missed two last 70s
B) Done @ 1RM 80kg
C)
All 4 reps @ 75kg, feeling dizzy due to holding breath for 6 seconds every rep.

D) Shoulder a bit weird so only did 4 MUs per round just to get them in there.
Heaviest dumbbell only 60lbs, so had to scale down to that.

13:45, frontsquats were the killers.

Andreas Lindberg

A. 3×60-3×70-3×80-3×90-3x105kg. No misses,solid.
B.130kg
C. 5×4,110kg
D.8:57, but subbed mu with 16 ctb. Felt sooo weak after bad weekend. Didn’t have it in me to struggle with the MU.

Daniel Ward

A. Done based off 210lbs. Last set at 185
B. 225lbs
C. 225-240lbs. Still lighter than it should be but only 2 weeks back to lifting
D. No time

Dan Johnson

A. 100,120,135,145,155165,170F,175,180

B. 205,215,225

C. 225,235,245,245,245. Rough

D. 12:05. This was awful! Front squats hurt after the tempos. Last 8 mu’s took me over 2 minutes

I’m back after 10 day of with a lot of rehab workouts on my vaccation.
A. 40-40-40-50-50-50-60-60-60-65-67,5-70-72.5-75-77,5
B. 80-85-90[email protected]
D.18:15 with 26 kg dumbell.
I’m only say ouch todays workout was hard but fun. Focused on mechanics in the metcon.

A
50,60,70,80,85 kg
No misses, but as the barbell got heavier the weight shifted forward.

B
Done with 90 kg

C
4,4,4,3,3 at 125 kg

D
8:05

MU: ub, 5-3
PC: ub, 1-1-1-1-1-1-3-1-1-1
FS: ub, ub
DB Sn: 10-10

Decided to go unbroken on the first set of power cleans and squats without dropping in between. I managed, and I think I’m stronger for it – but it definitely took longer than breaking it up. Good push with Frosti today!

Cj Martin

Good job Christer. At the level that you want to compete at, you need to shift your mindset to keeping these unbroken. I would rather you have that mindset and build to the point that you can complete this entire session unbroken than have you pace this and settle for mediocrity. This is going to be a 6-minute workout for the top male athletes, so pacing the cleans and squats isn’t much of an option.

robert sax

wow- i would like to be top 15 at regionals next year and to then compete as a top male athlete – considering what you just said that s a ways away whew!

Cj Martin

If that’s the goal, you need to start embracing and working through pain much differently. Your times on the track show me that you can do that, but that you are much more comfortable in certain domains than others. That mindset has to carry to everything you do in training.

robert sax

would you say that i should look at a workout and work for the longest possible UB set and then work from there (instead of breaking up sets)?

Cj Martin

It depends, but most people who pace workouts and break sets end up underestimating what they are capable of doing as they progress. It’s a process, but if you’re constantly pushing the envelope on what you think you’re capable of doing, you’ll have a much better gauge when it comes time to compete on whether you need to break the reps or if you can power through. Use your “training” as an opportunity to learn what it feels like to push up against your redline without crossing over it and crashing and burning, rather than an opportunity to break up sets and try to “win” the workout.

robert sax

makes sense! will do from now on! thanks cj

i find im always thinking to “win” the wod as opposed to pushing hard……

C. 5 sets at 175# (these felt particularly challenging today – I need to concentrate more on staying on my heels out of the bottom (thanks Nicole!)

D. 10:53

Subbed MUs with 16 chest to bar pull ups
Used 35# for db snatches because we ran out of 50 and 55# DB — 40s were no where to be found.
I need to work on barbell cycling!! Having trouble getting back into the hook grip on the way down

Joe Blaylock

A:
45-80kg (no fails)

B:
100-110-110kg

C:
110 x 4
110 x 4
114 x 3
115 x 3
120 x 3

D: 9:59

*Coming back after two nights drinking & partying for my stag do… Felt it big time today, only thing that went well was snatch.

Really disappointed in MU. Takes a long time to get through the first and last part of the wod.

Andres Castro

A.
75-110-125-130 lbs.

B.
155-165-185 lbs.

C. 225×4, 230×4, 235×4, 240×3, 245×3

D. 22:18 Rx
Had to substitute for MU’s since I don’t have them. 3 Chest to Bar Pull ups, 3 Ring dips for 1 MU. 24 reps each.
Used 70# Kettle bell, didn’t have a heavy enough dumbbell for Snatches.

I was disgusted in my performance, I let the pain and fatique get in my head. I rested to long. I don’t want to give excuses so I won’t give one. I was mentally defeated and it won’t happen again, period!

brotha, you’re stronger for doing it and powering through it anyways. no worries man. head up high

Andres Castro

Yea this old man trying to keep up with the young bucks. I am trying to not let this keep me down. I am letting this to motivate me to push harder.

Ryan Pollock

A. 135/145/175/195/205… then one extra rep at 215.
B. 235/255/255
C. 245 for all sets
D. 13:50… subbed 8 strict pull-ups and 8 ring dips for MU. Struggled to get through it after a competition yesterday.

A.
40kg / 45kg / 52,5kg / 56kg / 60kg / 63kg x.x.fx
Felt great at the lower percentages, but I noticed the speed was getting slower and slower because of the pause.
Failed my last rep. I couldn’t get away with this long set with a fail on the last one, so as soon as it hit the floor I picked it up again and that was one of the best reps of the whole set – explosiveness wise.
Lesson: I need to get more angry.

B.
70kg / 70kg / 75kg
Really nice feeling in the hamstrings

C.
5 sets of 4 at 80kg.
Used a belt for the first time on these paused front squats and it felt great.
3mins rest was just enough to get recovered

They all provided excuses. 🙂 But in all fairness, Nuno just returned from vacation and trained all weekend, Lukas hasn’t trained in about 4 weeks while traveling, and Lil’ Fish just returned from a week at the OTC doing nothing by weightlifting. I think they each could have shaved 30 seconds or more fresh.

No…actually I forgot to mention that they did not do this as prescribed. Nuno and Lukas used a 75 lb dumbbell instead of a 70, and Lauren used a 55 lb dumbbell instead of a 50. Good catch Cody, thanks!

That is even more impressive haha, I feel far from fit! Hoping to stop by Invictus sometime soon for a visit!

tony j

A snatch 115, 135, 155, 165, 175 and 1rep @185 a few failed reps
B DL 225
C FS 235, 245, 255, 265, 270 failed 3rep so reracked and did 2singles
D. 9:07 took to long to chalk up for musup

Chad Leckie

A. Done based off 200 – up to 185(92%) with no fails. Movement felt great today
B. Done at 205
C. Done at 235
D. 11:09 – Front squats killed me here, took way too much rest

Noah

A. 135×3, 155×3, 185×3, 205×3, 215xf.f.1.1

B. All 3 sets @ 265

C. 275×3, 275×4, 275×4, 275×4, 275×4- way easier than the lighter squats we did Friday…weird

D. 7:31- tried to keep up with Ryan…it didn’t work

K_NorCal

A. worked up to 95#
B. 3 sets at 125#
C. 5 sets at 190# getting more comfortable with the tempo.
D. Muscle ups felt great, but back issues made me call it quits during the cleans. (back issues for the past 2 weeks, going to listen to my body and take a few days off).

Steve

A. Based on 195
B. done at 205
C. Completed at 205
D. 13:03

Mark Buskas (NW)

A. 1-3: 105#
4-6: 125
7-9: 145
10-12: 155/160/165
13-15: 165/170/175

B. 215/225/235

C. 275# x3/x3/x3/x3/x3

D.10:30 No DB so used a 32kg KB. Know I can be much faster, head wasn’t in it today.

Lukas Esslinger

a) done based on 250lbs
c) worked up to a heavy frontsquat to get used to squatting again and to see how knee ferls
d) 7:58

D
7:45
(Snatches were easy, MUs could have been better. Need to practice them more, my pressing muscles were fatiguing. Cleans were fine, but the FS were tough as I did the whole session straight with minimal rest. Now that my knee is getting better my leg strength will begin to rise)

Sam Smith

*7:54 on D (error first time)

Niko Vandevoorde

did a local team comp this weekend, did really well (third overall, second place prizes due to a dream team from that program winning it, not 4 members from the same gym) First time actually winning stuff, felt super cool, ha! That being said, I felt wrecked today. I need to work more on recovery, should have done some active recovery yesterday to help flush everything out. Shoulders and quads were particularly extremely sore and tight.
A. kept it very light, 95 to 155
B. combined it w A
C. 225×3, 275x3x3
D. this was horrible from the beginning. I had no fuel and mentally out of it. Rough day for me, excited to get back and redeem myself
17:21
MU still hard
PC singles
FS 8,8 both sets
snatches were bad news, delts smoked….

First time posting, I’m a member of Crossfit Rx competition team… Had a local comp this weekend and am feeling pretty sore from the events.

A. From the floor- up to 125 four times (kept it light, worked on keeping the bar close to my body and getting full extension)
B. Skipped
C. 5 sets all at 140
D. 13:19 Rx… muscle ups need work.

Cj Martin

Welcome to the community Corynne!

Ryan Swobody

A. 120×3, 145×3, 170×3, 185×2/195, 195/205/210

B. 245, 255, 255

C. 265, 275, 275, 275, 275

D. 6:20 – First round all UB, second time through broke FS into 2 sets, PC into 2 sets, MU 3/2/2/1

Been following the Blog and getting back into it over the past week. Figured its time to start holding myself accountable and posting on here again. I’m so glad to be back to training and look forward to watching everyones progress through this year. This is one of the most awesome communities I’ve been a part of. Thank you CJ for all that you do and thanks to all of you guys that add to the competitiveness of this community!! You’re in the right place, I promise!!

Cj Martin

BOOM! Not only back on here, but with a scorching time! Well done buddy. Looking forward to checking in with you daily.

Thomas Cofer

C- 195×3, 205X3, 205X3, 215X3, 225X2 (felt stronger than previous weeks)
D- 14:58RX (I must admit that there may have been a few db c&js thrown in there as it started getting heavy for me) Spent a lot of time on those FS too

Palms are ripped up fom bmu’s at the Wodgear Team Series so tried not to rip them more… fail.

Karen Loftis

A. 65/80/95/105/115
B. All sets at 135#
C. All at 165# x3, x3, x3, x3, x2 (attempted for more reps after 3rd, but failed.)
D. 13:37. There was not a 50# DB so I had the choice between a 35 or 70. Went with 35#. All other weight RX and did MU progression on low rings with band.
CJ/Tino,
For part C, I kept failing the 4th rep and the last set i could only get 2. Is this supposed to happen and should I stay at the weight I am at? Thanks!

Kyle Flanders

A.
135,155,185,195.205

B.
All done @ 235# (105%)

C.
All sets @ 255# for 4 reps, up 6% from last week.

D.
7:51
Shit the bed on this one, very disappointed In myself today.
Ill screw my head on right tomorrow.

A. 60,75,80,95,100
B. 100,110,120
C. 130×3 for all 5 sets (up 4% from last week)
D. 14:10 weights rx with 3 MU at the beginning, 1 at the end – 4 more with a little push through a sticky spot, thanks Litsa! I need to work on stringing MU together. I have to reset each time causing too much time lost on getting into a false grip. Goal is to string at least 3 together by this time next month and drop the false grip 🙂

Chris (CF Charlottesville)

A. Up to 65 kg
B. 80 kg
C. 88 kg
D. First day of law school, DNF due to lack of time.

R. Le (NW)

A. Up to 150# (based off 175). No misses 🙂

B. 185 across (105% of Sn 1RM)

C. 5×3 245 across

D. 12:55 with a few mods.

No rings and no 70# db.

16 CTB, 12 PC, 16 FS, 20 KB snatch w 55#, 16 FS, 12 PC, 16 CTB.

Back was smoked on second set of PCs. Can’t drop the weight because I lift in my condo living room…not sure if it’d make much a difference anyway :p

A. Up to 115
B.150
C.4 reps @155
D. 12:45
I scaled the ring MU for bar MU and did a ring MU practice prior to this workout to work on this weakness.

Lōz

A. Up to 135lbs. Some triples and doubles in the first half a dozen. Based off 155lbs.

B. 185×3 sets.

C. 185-195-205-205-205 all 5 reps.

D. Can’t string mup so I did ctb and ring dips. 13:05
This was brutal I thought. Front squats in 5’s or 6’s. Singled the cleans but did them pretty steady. Spent a lot of time trying to catch my breath. I did the mile runs yesterday, not sure if that matters.

3 hours of sleep does very little to help with this level of volume… That said, the upside is that I managed 8 unbroken MUs (2 rep PR). The rest of the workout was disappointing. I just didn’t have much drive and energy to push the limits…

A) 65/75/85/90/95
B) done @120
C) 140lbs
D) 16 c2b instead of MU/ 45lb Dumbell/ 105 barbell
There was a time cap(not sure what it was) but i was on 6 c2b. Felt a little slow coming back after saturday’s Comp, but feeling pretty good overall!

Kevin Cherrick

A.
Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

I love how you can be on such a high nailing PR’s and then completely shit down your leg and suck miserably at a WOD and feel lower than dirt lol #LoveThisShit

A) 115-135-155-180-190
B) 255
C) 225
D) 12:45 !!!!

Nate Alexander

Coming off a big weekend of competition with great results and ramping back up to full training mode, which feels good.

A. Set 1-3: 95/ Set 4-6: 105/ Set 7-9: 115/ Set 10-12: 135/ Set 13-15: 155
B. 165-175-175
C. Set 1 @235×4 went to parallel / Sets 2-5 @235×3, sunk butt to heals as, as deep as possible
D. 11:29 RX – went unbroken on the way up, and split my cleans into triples and doubles on the way down. Managed to get 38 sec on my first set of MU and slowed down quite a bit to 3min on the second set. I was being a baby.

Nick Martindale (NW)

Been off and on lately with posting. Just busy. Been trying to hot as much as possible but get what I can in.
A. Did Other CrossFit total
Power clean-285#
Bench- 280#
OHS-265#
830# total

D. 7:29 RX

Paulo

A. 110×3/135×3/155×3/165×2/175×2/185×2… no misses.

B. 240# across

C. 235#, 4×4, 1×1. Had to stop.

D. Later.

Eric Gleason

A. 80, 95, 115, 130, 135×2, 140×1
B. Done with 185#
C. 205×3
D. 15:19 (MU took up the majority of time. Realize this changes intended stimulus but need to work on MU in conditioning pieces.)

Need to work on my monkey grip mu. Got back to the last 8 at 6. Had to do false grip and I pull way too much so my biceps get fried and I can’t string them together

Dustin Stohler

I love the way you sick freaks keep coming up with new ways to leave me lying in a pool of my own sweat wondering if I’ve finally managed to asphyxiate myself through exercise alone. I imagine you spend your spare time coming up with alternatives to water boarding when you aren’t programming WODs. I can’t tell you how much time I spent staring at a 155# bar wanting to scale this workout, but didn’t because it meant I’d have to get on here and tell a bunch of people I’ve never met that I scaled a workout. My point is . . . you guys are awesome. Thanks for the help. Keep up the good work!

A. Up to 145 (I can power snatch more, but I’m still trying to get good at dropping into the squat. my form felt good up to about 135#, but at 145 I was either power snatching it or struggling in the squat. Not sure what to do about this)

B. 205#

C. Skipped

D. 15:55. Scaled to jumping muscle ups.

bassem

A) 95-135-155-170 – 185

B) 215

C) 225 – 225 – 235 – 235

used the belt on my last set

D) 12:00 cap – finished 1 MU on the last set – bar MU substituted.

George Sanchez

Been following the program for a few months… Probably time to start tracking my progress. Don’t be mad CJ!
A- Complete based off of 205#
B- 225, 245, 255,
C-Started a few weeks back at 225.. worked 235 last week, 245 this week
D-9:04…felt weak after 3 days of camping

Took a lot of time off to heal my lower back and it shows…I’m finally healthy but my lifts and conditioning are waaaaaaay down. Back to work.

Bryan St. Andrews

A. from 100-175… 2 misses where I dropped elbows a bit and bar got away. redid both reps and made them.
B. 185#

C. FS 5 sets x 3 @ 210#
D. 13:03 rx

training 1 day behind (did this tuesday) because of team competition on Sunday that had 4 WOD’s. Legs not fully recovered so barbell work in metcon was very tiring and had to break up a bunch. muscle ups unbroken because that is all that felt fresh

Chris Tresp

D: 11:20Rx

Jason Hatch

A.95,110,130,155,170
B.225,245,270
C.185,205,225,235,245
D. No excuse, simply quit during this workout. Probably one of my lowest days since starting Crossfit. On the second set of front squats I gave up, I don’t know how else to put it.